"How Dynamic Warm Ups Can Help Your Body" by Dr. Ben Bagge P.T., DPT, CSCS
"How Dynamic Warm-Ups Can Help Your Body!
What is the purpose of warming up prior to a workout?
Warm ups are exercises performed prior to competition or workouts to prepare the body for the demands of the upcoming workout. Performing a warm up prior to your workout has several benefits, including:
1. Increased muscle temperature causing more forceful contractions and quicker relaxations
2. Increased blood temperature to working muscles, unloading more oxygen to working muscles
3. Improved joint range of motion
Is stretching a good dynamic warm up?
Stretching is not considered a dynamic warmup and should not be done immediately prior to competition or a workout because it inhibits muscle performance. Instead a dynamic warm up prepares the body for movement by increasing muscle activation and decreasing the risk of injury.
What are the recommendations?
A dynamic warmup should begin with 5 minutes of light/moderate cardio followed by 5-15 minutes of movement preparation (Ex: high knees, butt kicks, lunges, etc) for 20yrds or 5-10 reps. Exercises should begin general to improve bloodflow, then progress to mobility drills more specific to you, and finally end with specific exercises that blend with your upcoming workout.
What does this mean to you?
Warming up prior to a workout is often overlooked but it is one of the simplest things you can do to prevent injury and allow your muscles to perform at their peak level of performance. If you would like extra help with the development of your dynamic warm up or have specific questions, Dr. Ben Bagge will be discussing this topic during his knee workshop at BK Roots Fitness on Saturday, May 18th @ 10:30am!